Training in biorhythm

We all usually have little time for training. Just get started quickly? Only if you know which is the best time for your sport.

In the morning at 5 o'clock for strength training, just before midnight, we will run one more lap - thanks to the 24-hour opening hours in many fitness clubs and illuminated jogging slopes, we can now train around the clock. Unfortunately, working overtime and a meticulously planned private life often make it necessary. But this is not always useful, because the personal fitness level fluctuates considerably during the day. That's because of our internal clock.
The two nerve cell bundles in the midbrain (suprachiasmatic nuclei), which regulate our biorhythm with the help of the bedtime hormone melatonin and the stimulant hormone serotonin: When are we tired or waking up, when do we feel particularly strong or are we experiencing a formfull depression? Caught.
The Vital Fitness Ticker tells you what time of the day which training is worthwhile and when you can let your workout do better.

7:30 am - Cardio training for the awakened

You are one of these early active larks? Prima, because as an early riser you can achieve high fat loss before breakfast with endurance sports: Because carbohydrate storage and stomach are still empty after the night, the body has ran for its energy supply to depot fat. Nevertheless, you are not on the power zenith: Although blood pressure, heart rate and body temperature start to rise at 6 o'clock, the body is still not fully productive in its fasted state. That speaks for a moderate training. The best sports: running, walking, cycling or swimming.
Tip: morning muffle prefer to stay at the end of work-out workout, so you do not have to train against your own power down.

11:30 am - strength training thanks to morning power

After breakfast you may start intensively. The energy stores are filled, the body is rested, the first high of the day is on. However, it does not train well on a full stomach. Therefore, sports such as running or aerobics are not suitable for after-meal meals (plan on a time buffer of up to two hours between breakfast and workout).
Tip: During weight training, the abdomen is hardly shaken, and you can use your morning power just after eating. Starting at 11 o'clock, more red blood cells will circled through your veins and supply you with oxygen - this is the right time for an intense sports session on the weekend.

13:30 - Soft movement in the midday low

Between 1pm and 2pm, your body is on the back burner as the cardiovascular system switches to recovery mode. The blood is needed more in the belly anyway - to pick up and distribute the nutrients from the lunch from the gastrointestinal tract.This costs energy and triggers the typical midday heaviness: The body would now like to take a nap, the athletic performance decreases to the bottom, every effort is difficult.
Tip: The more hearty the food, the longer the sports break should take. Allow at least two hours. A walk, slow walking or moderate cycling help against the slackness.

16:30 - Peak fitness in the late afternoon

Between 4:00 pm and 7:00 pm, your body is getting better and better. Pulse, blood pressure, respiratory rate, muscle strength and dexterity reach their maximum daily high - the best time for an intensive power program and sports that also require coordination. B. endurance sports, strength training or team sport. An exhausting workout would be particularly effective now. Unfortunately, most of them still work around the clock.
Tip: Start directly after the job with the training to at least partially benefit from the form high. Your training is definitely worth it until 9pm. After the warm-up, start with the strenuous part and then complete the lighter training exercises.

21:00 - Relaxing workout in the evenings

At 9pm, your body slowly shifts from the power to the recovery mode, shuts down the circuit and prepares for the night's sleep. At this time, treat him to a slightly longer cool-down to help with recovery and to calm the body. Attention: Anyone who exercises intensively two to three hours before going to bed risks (one) sleep problems. Night-active owls can still tear something up, morning people now prefer gentle workouts such as gymnastics, yoga, pilates, qigong or tai-chi.
Tip: Pollen allergy sufferers put their outdoor sport in the city better in the evening, in the country in the morning hours: Then there fly the fewest pollen around.